Well, this is interesting.
Saturday morning, I did the 13.3 miles.
Sunday I did nothing, I barely walked to the bathroom all day, and watched a lot of TV.
Today I ran 5 miles. I felt GREAT! I was expecting to still be a little sore, maybe a little slower, but nope. My heart rate was where it needed to be, I was faster than I was the previous week, and I'm in a great mood now.
Why did I feel so much better? Was it being exhausted after my Saturday run, and then the rest? I'm happy it's this way, but it's totally unexpected.
I also changed the settings on the Garmin to auto-lap every mile, so I now have my splits down (times for each individual mile):
Mile 1, 9:39
Mile 2, 9:50
Mile 3, 10:33
Mile 4, 10:09
Mile 5, 9:49
Mile 6*, 9:22
Mile 6 was only .35 of a mile. 5.35 miles, 53:15, 9:57/mi average. 673 calories burned.
Saturday, October 18, 2008
I was successful waking up early this morning! I was actually able to eat breakfast and get out the door by 6am. My first long run in, well, a long time. More than a month. I blame the Whitney prep, because instead of doing long runs on Saturdays I was either hiking or backpacking. One became more important than the other for what I was wanting to do.
Anyway, here's the Garmin:
13.3 miles! The longest I've ever run. I felt really good most of the time, but the last mile and half was HARD. Holy cow, my thighs were on fire. I ended up walking a little bit (2 or 3 minutes).
There's also a version of this on MotionBased
Here's something interesting: the applet for uploading data from devices on Garmin Connect has been switched from ActiveX to Flash, and the Flash plugin doesn't support the 305 any longer! It says, "Garmin Connect does not currently support this device." So it sounds like that's why you were unable to upload your runs to Garmin Connect, they changed it.
I stopped twice along the way, once to give directions to a lost truck driver, the other at the midway point to eat some Powerbar Gel. 2:30.40, average pace 11:19/mi. Average heart rate 150, 1684 calories burned.
Anyway, here's the Garmin:
13.3 miles! The longest I've ever run. I felt really good most of the time, but the last mile and half was HARD. Holy cow, my thighs were on fire. I ended up walking a little bit (2 or 3 minutes).
There's also a version of this on MotionBased
Here's something interesting: the applet for uploading data from devices on Garmin Connect has been switched from ActiveX to Flash, and the Flash plugin doesn't support the 305 any longer! It says, "Garmin Connect does not currently support this device." So it sounds like that's why you were unable to upload your runs to Garmin Connect, they changed it.
I stopped twice along the way, once to give directions to a lost truck driver, the other at the midway point to eat some Powerbar Gel. 2:30.40, average pace 11:19/mi. Average heart rate 150, 1684 calories burned.
Friday, October 17, 2008
Today was my lunchtime 5-miler (well, 5.34 miles). I thought I had complained about my heart rate here last week, but it looks like I didn't.
I'd noticed that lately my heart rate was a lot higher than it's been. Whereas before I was 154 to 156 average, lately it's been more like 166 to 170 (my max HR is 182). I was getting a bit worried about it.
On today's run I decided to slow down and instead of running for time or pace, run for heart rate. I tried to keep around 156, which is in the aerobic zone for me.
When I got back, I plugged the GPS into the computer and checked the data. My average was 159, which while not "there", it was a lot closer than 170. Then I compared it to my other runs, and come to find out the reason my heart rate was so high is I was pushing myself a lot more than I should.
What a strange thing. On a running forum I lurk in (can't bring myself to post at this point), they keep telling people, slow down if you're not in the aerobic zone. Over and over, slow down, slow down. Now, comparing the data, there's really no mystery as to why my heart rate was so high: I had to slow down!
The last time I ran this route I did it with 9:33/mi average, and finished at 51:05. My average heart rate was 170 with a max of 207! This time with purposely slowing down, it was 10:19/mi, 159bpm average, and my max was 187. That's quite a difference, and I feel SO much better afterwards.
So lesson learned, I guess. 55:06, 10:19/mi, 677 calories burned.
I'd noticed that lately my heart rate was a lot higher than it's been. Whereas before I was 154 to 156 average, lately it's been more like 166 to 170 (my max HR is 182). I was getting a bit worried about it.
On today's run I decided to slow down and instead of running for time or pace, run for heart rate. I tried to keep around 156, which is in the aerobic zone for me.
When I got back, I plugged the GPS into the computer and checked the data. My average was 159, which while not "there", it was a lot closer than 170. Then I compared it to my other runs, and come to find out the reason my heart rate was so high is I was pushing myself a lot more than I should.
What a strange thing. On a running forum I lurk in (can't bring myself to post at this point), they keep telling people, slow down if you're not in the aerobic zone. Over and over, slow down, slow down. Now, comparing the data, there's really no mystery as to why my heart rate was so high: I had to slow down!
The last time I ran this route I did it with 9:33/mi average, and finished at 51:05. My average heart rate was 170 with a max of 207! This time with purposely slowing down, it was 10:19/mi, 159bpm average, and my max was 187. That's quite a difference, and I feel SO much better afterwards.
So lesson learned, I guess. 55:06, 10:19/mi, 677 calories burned.
Thursday, October 16, 2008
Well, I can honestly say that eating BEFORE going to the gym made a difference. Today was great.
Circuit 1
Wide-Grip Lat Pulldowns (drop set), 1-3 reps @ 120lbs, 6 @ 80lbs
Medium-Underhand-Grip Pulldowns, 15 reps @ 80lbs, then hold midpoint until failure (32 secs)
Seated Hamstring Curls, 15 reps @ 80lbs
Jumping Lunges, 10 reps on each leg
Hill Run, 1 min, incline 12, 8.5mph
Circuit 2
Terry Pulls (pyramid up with weight), 20 @ 20lbs, 12 @ 30lbs, 6 @ 40lbs
Back Kicks w/Shoulder Press, 10 reps each leg (20 total) @ 10lbs
Hill Run, 1 min, incline 12, 8.5mph
Circuit 3
Seated Cable Rows, 3 @ 120lbs, 8 @ 80lbs
Step-ups, 40 reps alternating (20 per leg)
Butt Kicks, 1 min
Circuit 4
Incline Bicep Curls, 10 reps each arm (20 total) @ 20lbs
Pike Crunches, 25 reps
Seated Hamstring Curls, 10 reps each leg (20 total) @ 45lbs
Butt Kicks, 1 min
Circuit 5
Supermans, Hold midpoint for 1 min
Boat Pose, Hold pose for 30 secs
Reverse Plank, Hold 1 min
Jump Rope, 1 min
47 minutes, 200 calories burned
Circuit 1
Wide-Grip Lat Pulldowns (drop set), 1-3 reps @ 120lbs, 6 @ 80lbs
Medium-Underhand-Grip Pulldowns, 15 reps @ 80lbs, then hold midpoint until failure (32 secs)
Seated Hamstring Curls, 15 reps @ 80lbs
Jumping Lunges, 10 reps on each leg
Hill Run, 1 min, incline 12, 8.5mph
Circuit 2
Terry Pulls (pyramid up with weight), 20 @ 20lbs, 12 @ 30lbs, 6 @ 40lbs
Back Kicks w/Shoulder Press, 10 reps each leg (20 total) @ 10lbs
Hill Run, 1 min, incline 12, 8.5mph
Circuit 3
Seated Cable Rows, 3 @ 120lbs, 8 @ 80lbs
Step-ups, 40 reps alternating (20 per leg)
Butt Kicks, 1 min
Circuit 4
Incline Bicep Curls, 10 reps each arm (20 total) @ 20lbs
Pike Crunches, 25 reps
Seated Hamstring Curls, 10 reps each leg (20 total) @ 45lbs
Butt Kicks, 1 min
Circuit 5
Supermans, Hold midpoint for 1 min
Boat Pose, Hold pose for 30 secs
Reverse Plank, Hold 1 min
Jump Rope, 1 min
47 minutes, 200 calories burned
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